Corporate Fitness and Active Aging

Sometimes, it's just plain tough to get through a workout. There are times when I simply don’t feel like working out, or I get halfway through my run and hit the wall. When I find myself in a workout dilemma, I turn to imagery to get me through.

What Is Exercise Imagery?

There are three main types of exercise imagery:

• Energy: Energy imagery refers to imagining a situation or workout that felt great and provided you with energy. For example, imagine the best run you ever had, the smell of the fresh-cut grass, the sound of your repetitive breath, and the feeling of your feet hitting the pavement in a rhythmic motion. This can provide you with an improved mental state to push through and finish your workout.
• Appearance: Appearance imagery refers to imagining a slim, trim, and healthier you. When you just don’t feel like hitting the corporate fitness program boot-camp class, imagine yourself burning calories, gaining muscle definition, and looking great when you achieve your fitness goal. This can give you that extra push to attend the class or hit the onsite fitness center.
• Technique: Technique imagery refers to imagining yourself with proper form. For example, when performing a squat, imagine yourself sitting back in a chair with your chest up and your weight in your heels. This type of imagery can provide you with a mind-muscle connection to perform an exercise with proper form.

According to research by the University of Western Ontario, imagery can be a key element in sustaining an exercise program.

How I Use Exercise Imagery

I use imagery in nearly every workout. It keeps me focused and motivated. I’m currently training for a half marathon. During my runs, I picture myself passing spectators, hearing music, and crossing the finish line. All of these things help me to push myself and maintain my exercise regime.

Try implementing imagery in your workout routine.

Are there times where you find yourself saying "I can't" or putting yourself down? This negative self-talk is a self-fulfilling prophecy.

If you consistently tell yourself things like, "I can't do it," "I'll always be fat," and "I'm such a lazy slug," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. It's true that everyone has failed at a new exercise program or eating plan. But that doesn't mean that you'll fail every time, or that you need to carry that guilt with you. You need to believe that you will succeed.

Turn Your Negative Self-Talk to Positive

It might sound corny, but pay attention to what you say to yourself. As a corporate fitness manager, I consistently hear people say they are fat, ugly, or horrible at an activity. What they really should be saying is how great it is that they are working out, moving their body, or trying a new activity. Focus on the positive.

Did you mess up and eat a greasy hamburger and fries for lunch? Don't beat yourself up about it. Rather, think of all the good things you've eaten in the past week. Assess why you felt you needed that hamburger and fries and devise a plan to be better prepared next time this craving arises. If you practice positive self-talk, over time it will become more the norm, and you'll be surprised at how good and successful you'll feel.

It's Okay to Stretch the Self-Talk Truth a Little

Beyond rethinking negative self-talk, I give myself positive talk even if it's not completely true. For example, when I'm really struggling or feeling the burn of a worksite fitness class, I just tell myself, "Isn't this fun? I love this workout! It's so much fun!" Even though I may not feel that 100 percent, it gives me the motivation and positive feelings I need to make it through the workout.

So nip that negative self-talk in the bud and start feeling good about you! As Stuart Smalley from SNL's "Daily Affirmations" would say, "I'm good enough; I'm smart enough; and doggonit, people like me!"

Your employees probably eat at least one meal at work every weekday. Unfortunately, there's a good chance that their break-time meal isn't geared for optimal employee health or productivity. You can help your employees keep that afternoon crash at bay by providing them wellness education and easily accessible healthy food selections. Consider these suggestions as part of a well-rounded employee health and wellness program.

Healthy Vending Machines

Chances are, your worksite already offers vending machines so your employees can grab a quick snack. However, did you know there are vending companies that specialize in healthy vending products? These specialized machines offer a variety of snacks that are low in sugar and fat such as pita chips, fruit bars, energy bars, dried fruit, and organic crackers and pretzels. Additionally, there are also specialty vending machines that offer refrigerated snacks. These machines offer products such as milk, fresh fruit, yogurt, and pre-cut veggies to employees looking for that afternoon pick-me-up.

Wellness Incentives in the Cafeteria

Drive home your support for employee wellness by subsidizing healthier choices in your cafeteria. Spotlight items such as salads, bottled water, baked chips, grilled chicken sandwiches, veggie burgers, fruit, and whole-grain wraps.

Healthy Prep Areas

Consider creating a lunch-prep area at work that encourages employees to eat well by bringing healthy foods to work. Provide a refrigerator so that employees can store fresh fruit and vegetables, leftovers, low-fat salad dressings, and deli meats to enjoy at mealtime.

Local and Healthy Food

Worksite wellness can be good for your community. Invite local vendors to provide a farmers' market at your worksite for a few hours once a week or once a month. This enables employees to purchase seasonal fresh fruits and vegetables on their lunch break. Not only does this show your company's support for eating a healthy diet; it also contributes to your local economy (not to mention the environmental benefits of eating locally produced food).

Encouraging a healthy diet is just one part of a well-rounded worksite wellness program; however, it can make a major contribution to employee health and productivity.

When it comes to exercising, sometimes the music selections are just as important as the physical activity. I am a self-professed music junkie, so I may be biased. But nothing ruins a workout quite like an iPod dying, a CD skipping, or just plain bad music.

Music Helps with Tempo and Motivation

In the pursuit of my Exercise Science degree, one of my college courses dealt with exercise leadership. We learned how to plan a group fitness class and manage all the dynamics that went into it, music included. We learned what tempos are best for warm-ups, which beats are motivating for the bulk of the exercise, and which styles of songs are conducive for cool-down periods.

Now, after having hands-on experience teaching group fitness in a corporate fitness center, I see how important music choices truly are. Specifically in cycling classes, instructors often lead drills to the beat of the song. Instructors will say phrases like, “One pedal per beat,” as a way of keeping cyclists at the right tempo. When it comes time for a steep hill climb or a round of sprints, nothing can be as powerful as hearing the pulsing beat of your favorite song.

Resources for Making Playlists Easily

With that said, here are a few resources, mostly online, that make music playlists easy. You can use these in corporate fitness programs as well as for your own workouts.

• Music For Cycling: This website includes playlists for cycling, and also actual bike workouts to go along with them. Some of the playlists are themed, such as “Around the World” or “Halloween Playlist,” making for fun, easy ways to motivate your corporate fitness members.
• WorkoutMusic.com: Here you can purchase mp3 files of full albums geared toward certain styles of workouts—for example, running or strength training. You can download shorter albums that are great for a quick abs class, or longer playlists for extended activities like running.
• Magazine playlists (Fitness and Shape): Shape magazine offers a monthly 30-minute playlist. The writer suggests a mix of newer pop songs as well as classic sing-alongs. Fitness magazine publishes a yearly feature in January, listing the best music for cycling, running, walking, weight training, and yoga.
• iTunes: The iTunes music store can also be a good resource for ideas. You can search for a certain song, and often there will be a cardio remix version that makes the song more upbeat than the original. iTunes also suggests Perfect Playlists: Workout, which you can preview and download all of its songs for $9.99.  

Here’s some good news: You do not have to meet your sales quota to be considered among the elite at your worksite wellness center. All you have to do is start breaking a sweat.

According to a study published in the October issue of the American Journal of Preventive Medicine, researchers analyzed the American Time Use survey and concluded that only 1 in 20 Americans engages in vigorous exercise on any given day. That’s right, a paltry 5% of us are working hard enough to actually sweat when we work out.

Why is this important to employee health as well as corporate health?

The way to sustained weight loss is through a healthy diet and prolonged cardiovascular exercise (45 to 60 minutes) at least five days per week. If you want members of your workforce to reach healthier body weights, you have to (among other things) create an environment that supports and provides opportunities for your employees to work out hard enough to sweat. You need to build a corporate health culture that supports breaking a sweat in your worksite fitness center.

What if businesses publicly rewarded the sweaty elite alongside the sales leaders? After all, employees who can help you control healthcare costs do as much for the bottom line as those who meet their sales quotas.

Group exercise classes are known for their high-energy environments and uplifting tunes. However, employees can gain numerous other benefits, especially if your organization provides on-site group exercise classes. And because people spend more time at work than ever before, it only makes sense to offer worksite wellness programs and onsite group exercise as a benefit to employees.

Stress Reduction and Accountability Increases

One of the benefits of worksite group exercise classes is reduced daily stress. In a world where 12-plus hours of work are shoved into an eight-hour workday, any reduction in stress is a huge help. Not only is stress reduced, but accountability and success rates increase. Who wants to miss a worksite group exercise class when the instructor and your colleagues will know you skipped out?

Mood and Morale Improvement

Not only can worksite exercise programs positively contribute to employee’s weight-loss success, but group programming can improve the mood at the office when employees are pressed to perform and produce. A well-run worksite group exercise class will allow for the sociability that employees may not otherwise receive throughout the day. Classes can also build on an element of friendly competition where participants will work harder in a group than they would push themselves on their own.

Reduced Liability

Last but not least among the benefits of group exercise is an increase in participant safety and organizational liability. Classes that are taught by a certified instructor drastically decrease the likelihood of employee injury and minimize liability for the employer.

Your employer may not offer a corporate wellness program or a corporate fitness center now. But when they realize all of the benefits for their associates and the company, I’m sure they won’t be too far behind the fitness train.

WELCOA, Wellness Council of America, recently released an interview with Dr. Stephen Blair, one of the most renowned researchers in physical activity. The interview profiled the dangers of sitting too much. Although it touched on population health, the focus was on opportunities specific to employee wellness.

Move More, Sit Less

Throughout the interview, Dr. Blair points to the basic premise that moving more is better for your health. He outlines how today’s workforce sits way too much and then points to some fairly recent worksite wellness research, which shows that simple breaks in sitting (such as standing more often and moving a little bit throughout the day) can lead to positive change in important health markers like blood pressure and waist circumference. It's important to note that these short breaks in sitting didn't qualify for the classic 10-minute walk break; they were very minimal breaks in sitting.

How Company Wellness Programs Can Help

The good news is that this type of frequent break from sitting might be actionable by much of America's workforce. For those who are intimidated by the Surgeon General's recommendation to accumulate 30 minutes of physical activity most days of the week, “sit less” sounds a little more doable. Even better, employers could start to order their employees' days to truly encourage this type of movement.

Making changes in sitting patterns during the day won't take off extra body weight, but it might be the catalyst to a little more movement, and then a little more movement...which leads to that 10-minute walk break.

What are you doing to encourage movement for a healthy workforce?

14 Days to Wellness: The Easy, Effective, and Fun Way to Optimum Health by Donald B. Ardell

This book is one of the best fitness books on the market. Although it was released in 1999, it remains timely because it does not promote time-sensitive trends, refrains from endorsing brand names, and is simple. The intent is for the reader to cover one chapter per day, for 14 days. By the end, readers will understand the need for personal wellness and have the tools to begin a plan.

Ardell tackles one health topic at a time, giving the reader an entire day to digest that particular concept. The book offers a multidimensional approach to wellness; and, as health professionals in a corporate wellness center, we’ve learned that multidimensional viewpoints is the only successful route. It covers topics such as

• Creating a healthy self-image
• Assuming responsibility for your own well-being
• Eating for performance and enjoyment
• Being physically active
• Learning your vital signs

My favorite aspect of this book is that Ardell steers clear of deep scientific processes and terms, while still driving home the most important components of health. The subtitle is accurate when it claims to be both effective and easy. This book sheds new light on topics for health professionals, but also offers a great starting ground for the average person wanting to start a personal wellness plan.

Consider adding 14 Days to Wellness to a worksite wellness program library. You can pick up used copies for a reasonable price on Amazon.com.

Childhood obesity is on the rise. According to the CDC, in 1980 the prevalence of obesity in children aged 6 to 10 was 6.5% compared to 19.6% in 2008. Among adolescents aged 12 to 19, obesity has grown from 5.0% to 18.1%. That is a whopping 13% increase in childhood obesity in 28 years.

At this rate, some believe this will be the first generation of parents to outlive their children. Childhood obesity is an expensive employee health issue now and will continue to be so into the next generation if parents don't intervene. Let's look at the factors parents can control.

What Can I Do as a Parent?

The main responsibility of a parent is ensuring the safety, health, and well being of their child. Children come into this world knowing only what they learn from their parents and immediate surroundings. If your child is carrying around excess weight, as a responsible parent it is your job to explore any avenue you can to keep your child healthy. Here are some ideas to get your child on the road to living a long, healthy life:

• Teach your child that exercise and play can be fun. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day. Treat this as an opportunity to spend quality time together and learn more about what your child enjoys. Explore new activities together like bike riding, going to the park, walking the family pet, jumping in a local bounce house, or joining them in another favorite activity.   
• Set an example. Children learn from their parents. Your child will generally pick up any habits that you have or practice. Use this to your advantage and keep it in mind in everything you do. If you currently have the luxury of using a corporate fitness facility, take what you have learned and incorporate it into your home life. 
• Make fresh, healthy foods available. Ultimately, you or your spouse is responsible for the grocery shopping. Bring home a variety of fresh fruits, veggies, and healthy snacks for the family to enjoy together. If you don't buy the bad stuff, it won't be around for them to eat. Your kids don't like produce? Start with the sweeter fruits like strawberries or apples that they are more likely to enjoy. If you need to, keep around a low-sugar or low-fat dip like fat-free CoolWhip for them eat along with fruit.

Take Responsibility for Your Child's Health

Keep these tips in mind as you point your child toward living a healthy lifestyle. Don't hesitate to start taking some personal responsibility for your child's future. We don't want to outlive our children!

Most people use the terms "physical activity" and "exercise" interchangeably, even though there is a difference between the two. Physical activity is movement that causes the muscles to contract, while exercise is structured and helps to maintain or improve physical fitness.

So, is it okay to use these terms interchangeably, or should companies promoting employee health and fitness be sure to specify one over the other? (Ugh, the confusing terms of the fitness industry.)

Physical Activity Is Easy to Incorporate into Your Day

The biggest bonus to physical activity is that you can be physically active throughout the day by taking the stairs, raking leaves, or parking your car in the back of the parking lot. You can do all of these things at your own leisure when you don’t have time to schedule a workout. And, if you are being physically active to the point where your heart rate is elevated and you feel as though you are working hard, your overall health will benefit.

Scheduled Exercise Makes Employee Health a Priority

I think the biggest question among corporate wellness promoters is, "Will a daily exercise routine benefit employees more in the long run compared to physical activity?" I have mixed emotions on this. By scheduling time to exercise, individuals are making their health a priority and have taken the step to improve their overall well being. But being physically active, beyond activities of daily living, can make a difference in an employee’s health as well.  

If companies want to see the benefit of incorporating corporate fitness into their organization, they can start by encouraging employees to take the stairs instead of the elevator. I can guarantee that once employees make this a habit, their productivity will increase, stress levels will decrease, and they will start asking for more ways to increase physical activity throughout their shift. Or they might even start asking for an onsite fitness center!